Tuesday, 13 January 2015

Tuesday Treats- Gluten Free, Refined Sugar Free Brownies!

Hey all you wonderful people.
Oh, my, gosh..... I am SO excited about this post! I was experimenting in my kitchen last night and I made these little beauties, a healthy brownie that tastes divine... I just can't contain my love for these. I have been fighting the urge to eat the whole batch in one go ever since they came out of the oven. These brownies only have 6 whole food ingredients and are completely gluten and refined sugar free so they are an indulgent but not so naughty treat. Ok I can't hold it in any longer here we go;


-2 large or 3 medium sweet potatoes.
-10 organic dates
-1/4 cup brown rice flour
-1/8 cup maple syrup
-1/4 cup raw cacao powder
-85% dark chocolate chocolate chips (optional)


-Preheat the oven to 180 degrees celcius.
-Peel, chop and steam your sweet potatoes until soft.
-Place in a blender with the chopped dates, blend until a smooth, creamy mixture is formed
-Mix in a bowl with the rice flour, raw cacao and maple syrup, until a gooey dough is formed.
-Mix in any optional extras- dark chocolate chips, chopped nuts, chilli, cinnamon....go on.....go crazy!
- Place the mixture in a baking tray and bake in the oven until cooked through but still gooey on the inside - about 20 minutes but keep checking on these babies!
- Once cooked take out and let cool for 10 minutes before serving.

I really hope you enjoy these as much as I do, for any of you that come round to my house in the near future I can guarantee that there will be a batch of these somewhere in the kitchen.

Have a great week, everyone. As always keep in touch, I love hearing from you all!

Monday, 12 January 2015

Monday Mains- Mexican Madness

Hey Guys!
If you are anything like me then you LOVE mexican food. I could happily eat at Wahaca at least once a week, (for those of you who haven't heard about Wahaca, please google it, it is amazing!) I am pretty certain that one of my first cookbooks I ever bought was a mexican one, so needless to say this dish is one that goes down very well -sometimes too well and I am sure you are going to love it too!

What you are going to need:

2 ripe avocados
A pack of cherry tomatoes
1 onion
3 large mushrooms
200g of mixed beans 
Rice (or quinoa if you prefer)
1/2 tin chopped tomatoes
Chilli flakes
Fresh coriander
Cheese (optional)

And here is how you make it:

-Preheat the oven to 180 degrees celsius.

-Finely chop your onion, tomatoes & mushrooms.

- Place a third of the chopped onion in a frying pan with a little bit of coconut oil and cook until softened. Drain and rinse your mixed beans and add these to the frying pan with your mushrooms.

-While this mixture is cooking, place another third of the chopped onion with half of your chopped tomatoes in a roasting dish and leave to roast in the oven.

-Put your rice/ quinoa on to boil.

-Use the last third of the chopped onion and the remaining chopped tomatoes, mash these together with the avocados in a bowl to make up your homemade guacamole. Leave to one side until serving.

- Place the bean and mushroom mix in a blender, making sure the mixture is blended properly. Take this mixture out of the blender and put back into the frying pan for a further 5-10 minutes. Add in half a tin of chopped tomatoes and a small sprinkling of chilli flakes. Stirring occasionally so the mixture doesn't get stuck.

- Take the roasting dish out of the oven and mash the onion and tomatoes together with a fork (add in some chilli flakes to make this a hot salsa!) Place into a bowl for serving.

-Drain the rice/quinoa and mix in a handful of fresh coriander to serve.

- Take the bean mixture off the heat and serve. (Cheese is a great optional topping for this mixture, cheddar or feta both work really well.)

- And most importantly....ENJOY!

Monday, 5 January 2015

Monday Mains- Fresh Pesto and Mushroom Courgetti

Good Evening you beautiful people.
This Monday I am sharing with you one of my absolute favourite healthy mains, it goes down extremely well with anyone I make it for and I can guarantee that everyone you serve this too will love it as well!
It is a simple alternative to a pesto pasta but with a few twists that mean you get so many health benefits. 
Courgettes are high in magnesium and potassium which among other things help to lower blood pressure, they also have a good vitamin C content and antioxidants that help with anti aging.
Mushrooms are high in vitamin D which is essential in your ability to absorb calcium, they are also full of antioxidants and help boost your immune system.
This pesto is made fresh so it means no nasty added chemicals, saturated or hydrogenated fats. Finally the pine nuts add a healthy level of fat and protein to the dish to keep you feeling satisfied.

Here is what you are going to need:

-Courgettes (Normally 1 per person)
-Freshly made pesto
-1 onion
-3 or 4 large mushrooms
-A handful of pine nuts
- A spiralizer (If you have one)


- Spiralize your courgettes, or alternatively slice into thin pasta like strands, to make your courgetti.
-Chop your onion and mushrooms, fry in coconut oil until soft.
-While the mushrooms and onions are cooking, blanch your courgetti in boiling water for 2 mins.
-Drain the courgetti and serve into bowls, then mix in a tablespoon of fresh pesto to each bowl.
- Top with the fried mushrooms and onions, then finish with a sprinkle of pine nuts.
-Serve and enjoy!

I hope you enjoy this recipe, please let me know if you try it out or instagram a picture with the hashtag thehealthcave.

Have a great week guys 
Here's to a healthy and happy 2015!